12.11.2025

WARM UP WOD:

30 Cal Row

5 Thrusters – 45/35

SHOULDER PREP!

STRENGTH:

Super Set each Couplet –

Body Row – 4×10 & Perfect Push Up – 4×10

KB Thruster (1 KB in each hand) – 3×6 & SA KB Swings – 3×10 ea arm

Box Step Ups – 3×8 ea leg & Bulgarian Split Squat – 3×6 ea leg

Sit Up Get Up – 3×10 w/ DBL Leg Lifts holding plate – 3×10

CONDITIONING:

100 Calories on C2 machine – for time

POST:

STRETCH